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What is a good race warm-up?

Pre-race trainer warm up: 20 minutes at an endurance pace. 10 minutes at a pace that is 70% of threshold, with a cadence of 75-85 RPM. Two minutes of easy spinning. Four minutes at a pace that is 85% of threshold. Two minutes of easy spinning. Two minutes at a pace that is 100%-105% of threshold with a cadence of 105 rpm. Two minutes of easy spinning. Two minutes at a pace that is 100-105% of threshold with a cadence of 105 rpm. Two minutes of easy spinning. The total workout time for this warm up should be 46 minutes. The purpose of the warm up is to activate all of the energy systems that you will be using in your race. The warm up will produce lactic acid at a rapid rate to get the body primed and ready to buffer and clear the lactic acid that will be produced during the racing effort. It is important that the warm up is strenuous enough that you begin sweating a little. Make sure to rehydrate after the warm up so your fluid levels are topped off come race time. Try to do the warm up as close to the race start as possible to maximize the effects of racing with a warmed body and a primed engine.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.